Good Day/s

Thursday... Mish-mash of WOD's

Start the Clock!
At 0:00 begin with
Power Cleans (70% 1RM)
Perform 1 Clean every 40sec... Do this 12 times... (8 minutes...actually 7:20)

At the 12:00 marke begin
Power Snatch (70% 1RM)
Perform 1 Snatch every 40sec...
*Work for SPEED! This should be like a 10m Sprint!!!

Then...

Stamina Builder
21-18-15-12-9-6-3 UB OHS (95#/65#)

AMRAP in 5min:
Upladder of 1-2-3-4-5...
Clean & Jerk (155#/105#)
Muscle Up

OR....................................................

Deuces
For Time:
2K Row
200 D/U
2K Run

Oz ~ Deuces = 22:21
Daliege ~ PC @ 155...then Deuces - 21:52 (200singles)
tb ~ PC @ 175 / Snatch @ 155 / UB OHS ~ 5:25 / 5 PC (Upladder C&J+MU)=25 Reps


FRIDAY

Last one is HERE...2.6.16

NATE
AMRAP in 20min:
2 Muscle Ups
4 HSPU
8 KB Swings (70#/55#)

Witt ~ (3 Mod Pull Ups - 6 Push Ups - 8 swings@35#) ~ 12 rnds + 6 push Ups = 213 REPS
tb ~ 13rnds + 1MU = 183 Reps... HUGE PR